MONDAY 1/30/12

Larry and Jon take on Kelly, CFN style.

Cleaning up your diet one [MON]day at a time
I’m going to try and post something related to food every Monday that can help you eat cleaner, healthier, and chemical free (limited pesticides, nitrites, etc….).  Please email me (vaughan.steph@gmail.com) anything you have found online, any recipes you live by, any tips, etc., that can help your CrossFit Nyack family members cut out the bad and bring in the good.

We all know how darn expensive organic foods can be. We also all know organic food is what you SHOULD be eating if living in an ideal world. For me personally, my annoying itchy mouth and throat allergy to apples, plums, pears, peaches, cherries yada yada yada has somehow disappeared in the last year. In the last year I’ve also been very deliberate about buying local and organic fruits and veggies. Are the two related…? I like to think so.

Anyway, if you’re still not necessarily sure you can splurge on all organic produce but want to do the best you can, I’ve found a list referred to as the “dirty dozen,” and another known as the “clean 15.” These lists contain the fruits and veggies with the highest and lowest percentage of pesticides when not grown organically.  Here’s a list of both the dirty dozen (fruits and veggies to try and buy organically) and also the clean 15 (those fruits and veggies that contain the least amount of pesticides when not grown organically)

Chow.

-Coach Steph

Strength
Front Squat 3-3-3-3-3  Warm up with low weight add on as you continue.

Conditioning
Complete 4 rounds for time:
10 Hang power snatch to over head squat 55/85 (scale as needed)
“Stick the lift!”
15 K2E
10 burpee to plate
15 K2E

CFN Super Bowl Bet.

Keep your pants on, I’ll post tomorrows WOD soon, but right now, I am going to make something public.  One of our beloved CFN coaches is indeed a New England Patriots fan.  I’ll let you take an educated guess at which coach.  Anyway, Said coach and I (coach Matt) have a little friendly wager going on that is based on the victor of the big game.  The supporter of the loosing team will owe the supporter of the winning team 1,000 air squats which are to be completed within 24 hours of the games final seconds.  The air squats preformed by the looser must be witnessed by the winner for them to count.  Any one else want to get in on this or propose something similar?  I think the most challenging part would be to actually find another Pats fan close enough to make a similar bet with.

 

SATURDAY 1/28/12

Hi All!  Don’t forget, with our new schedule there are now 2 classes Saturday mornings!  One class is at 9am, the other at 10am. That said, we are rowing tomorrow for the WOD and will need to run the classes in heats. Please be there on time or early so we can cycle everyone through!

WOD
Rowing Kelly
5 rounds for time (first month in, 3 rounds)
400m Row
30 Box jumps (24″/18″)
30 Wall balls (20#/16#)

Results

FRIDAY 1/27/12

Meet Frank. He's new. As is his favorite kettlebell, the new 24kg. Frank swung it 100 times and did 80 squats with it the other day. Go Frank!

WOD
Skill
Review today’s movements

Conditioning
2 X10 Minute AMRAP with 3 minute rest in between
7 Power Cleans (105#/75#)
7 Burpees
7 Push ups (hand release)
7 Thrusters
7 Pullups
Row 250 Meters

**Must use same load for cleans and thrusters**

Cash Out
Tabata fun planks! Ever wonder what Tabata actually means? Andrew did, and he researched it.  Then…he shared some info with me, which got me researching. Anyway, after reading a variety of articles on the Tabata, this was by far my favorite (Just don’t click Benjamin Franklin..it’s really gross). It also makes me really want us to do the tabata cha cha slide…..Anyone else?

One more thing! Take a quick minute to read this article from the New York Times about the benefits of swinging a kettlebell Thanks Laura!

NEW BATCH OF HOODIES ARE IN!

So we got about 40 more hoodies in.  40.00 cash or check.  We have them in the following sizes and they are in assorted colors:

Small 11
Medium 10
Large 10
XL 5
XXL 3

this is what the front looks like:

The back is the same as our other hoodie.
Colors include black, red, navy, and chocolate.
Also, if you have not had a chance at a hoodie before, you get a chance at one.

Also, we still have 4 of the Zip hoodies.  1 xs, 2, M and 1 L

Still have a few “Athlete” and deadlift girl shirts as well.

First come first serve.  3 2 1 go!

THURSDAY 1/26/12

WOD
Strength
Deadlift
If you participated in my Birthday WOD last week and you PR’d in the deadlift while doing so, we will use that max for the next strength cycle.  Today you will deadlift 3×5 at 65% of your working max. If you missed my Birthday WOD, you will be retesting for 1RM in deadlift.

Conditioning
AMRAP 15 min
5 Deadlifts (Heavy)
10 Barbell Rollouts
20 Weighted Step Ups (10 each leg) can use DB’s or Plate

Many of you have shown me ripped calluses on your hands over the last few days and are unsure what you can do with them in order to continue working hard. First and foremost, there has to be time to let them heal. If you continue to push yourself to the limit while doing pullups, etc. before those rips have turned into nice smooth calluses, things are never going to get better. Whether you need to change your pullups from kipping to strict with a band to keep your hands from hurting, please use your judgement and be wise. I found a great resource on hand maintenance with articles from CrossFit LA, CrossFit Virtuosity, and from the CrossFit Journal.  If you scroll down to “Rip causes and treatment,” start there then work your way through the articles then back up to the videos.  Here’s the link.  Also, don’t hesitate to talk to Matt, Pete or myself on prevention tips, help with making tape straps, etc.  Let’s get these calluses fixed so you don’t end up like me back in July of last year (despite the smile, this was excruciatingly painful):

 

 

 

 

 

 

 

 

RESULTS!

WEDNESDAY 1/25/2012

WOD
Strength
Back Squat
5 x 5 @ 65% of working max

Conditioning
4 Rounds for time:
20 Goblet Squats (24kg/16kg)
25 KB Swings
30 Double Unders

Cash out
1000 meter row

No EXCUSES, No LIMITS! “If you want to feel and perform your best at any age you had damn sure be paying as much attention to your own nutrition and taking it that seriously.“

Reminder: No Yoga today. It will begin next Wednesday, February 1.

TUESDAY 1/24/2012

***The yoga on ramp foundations course that was scheduled to start Wednesday has been postponed a week. It will begin February 1st instead of January 25th.***

 

Meet Zach. Join him at 7am for class

WOD
Strength
Shoulder Press
5 reps @ 65% of working max
5 reps @ 75% of working max
5+ reps @ 85% of working max

Conditioning

AMRAP 6 Minutes
10 Knees to Elbow or Toes to Bar
Plate “slam”   (45#/25#)

Rest 2 Minutes

AMRAP 6 Minutes
250 M Row
10 Push Press (115#/85# or 75% of Press Max)

RESULTS:

MONDAY 1/23/12

“Steph, summer style“

If you made it out to AMRAP last Saturday or want a window of what when on, check out some images here and here.

Strength
1 rep max weighted pull up

Conditioning
Tabata all 4.

8 rounds of the following:
20 seconds pull-ups
10 seconds rest
20 seconds push-ups
10 seconds rest
20 seconds sit-ups
10 seconds rest
20 seconds squats
10 seconds rest

When you finish, you will have finished the work equivalent to a full 4 minute tabata of each movement.
There is no rest between rounds (except the 10 seconds) keep track of ALL reps from all 32 intervals of each exercise for a TOTAL rep count.

RESULTS:

TODAY 1PM

We had an awesome time at AMRAP this morning!  Pics and Videos to come soon!  think this is something we should try and do once a month?

WOD STILL ON FOR TODAY AT 1 PM!  if you are in town or you are going to do something stupid (get on the highway) that is not encouraged, we will be working out at 1.

You will have your choice of Fran, Annie, or any other of the “Girl named WODs” if you have one to suggest that we can accommodate.

RESULTS!